Written by Gerald

Modified & Updated: 01 Jun 2024

Sherman Smith

Reviewed by Sherman Smith

A Spoon of Pesto

Pesto sauces, with their vibrant green coloring and herby aroma, have become a household favorite! Loaded with nutrition and flavor, these classic Italian condiments can turn an ordinary dish into a luxurious culinary experience. Whether you spread it over crusty bread or stir it into some pasta, pesto brilliantly adds that extra zing to almost any meal. But what exactly are the nutrients lurking within this super-sauce? Read on to get the scoop—we’ve got 18 Pesto Nutrition Facts for you!

Table of Contents

High in Healthy Fats

Pesto is rich in monounsaturated and polyunsaturated fats, often known as ‘healthy fats’. These fats are derived from the primary ingredient, olive oil, and can help reduce harmful cholesterol levels, manage blood sugar, and even prevent heart disease when consumed in moderation.

Contains Beneficial Antioxidants

Pesto is made from fresh basil leaves, which are known for their high antioxidant content. Antioxidants combat free radicals in the body, thus helping to protect against various diseases.

Excellent Source of Vitamins

Pesto is an excellent source of several vitamins, particularly vitamin A and vitamin K. A single serving can provide a significant proportion of your daily recommended intake.

Contains Minerals

Pesto provides several important minerals, including calcium and iron. Calcium is essential for bone health, while iron is necessary for the production of red blood cells.

High Calorie

It’s important to note that pesto is high in calories, primarily due to its oil and cheese content. Therefore, portion control is crucial when incorporating it into a balanced diet.


Pesto is naturally gluten-free, making it an excellent sauce choice for those with gluten intolerance or celiac disease.

Source of Protein

Cheese and pine nuts in pesto contribute to its protein content, which is essential for growth and repair in the body.

Contains Sodium

The Parmesan cheese in pesto contributes to its sodium content. Although necessary for bodily functions, excessive sodium can lead to high blood pressure.

Beneficial for Eye Health

The vitamin A present in pesto promotes good eye health and can even help to prevent age-related macular degeneration.

Farfalle with Pesto and Cherry Tomato
Image from Unsplash

Good for Digestion

Basil has traditionally been used to aid digestion, and pesto, being a basil-based sauce, can also provide this benefit.

Contains Phytonutrients

Basil is rich in essential oils and phytonutrients, which are known to have anti-inflammatory and antibacterial properties.

May Promote Heart Health

Olive oil and nuts in pesto have been associated with improved heart health due to their content of monounsaturated fats.

Contains Dairy

Pesto traditionally includes Parmesan cheese, making it unsuitable for those with a lactose intolerance or dairy allergy.

Excellent for Vegetarians

Pesto is a great source of flavor and nutrition for vegetarians, providing necessary fats, proteins, vitamins, and minerals.

Can Be Made Vegan

With a few substitutions, like replacing Parmesan cheese with nutritional yeast, pesto can easily be made vegan.

Contains Garlic

Garlic, a common ingredient in pesto, is known for its numerous health benefits, including boosting the immune system and reducing blood pressure.

High in Fiber

Pesto is high in dietary fiber, which aids in digestion and helps to maintain a healthy weight.

Can Be High in Sugar

Some store-bought pesto sauces may contain added sugars, so it’s always a good idea to check the label if you’re monitoring your sugar intake.


As we draw to a close on our discussion of pesto nutrition facts, it’s clear that this traditional Italian sauce not only adds a delicious touch of flavor to your favorite pasta or vegetables but also offers plenty of health benefits. With hearty portions of heart-healthy olive oil, fiber-rich pine nuts, antioxidant-packed basil and garlic, it’s no wonder pesto is considered a powerhouse topping. Whether you’re vegetarian, vegan, gluten-free, or simply looking to revamp your diet, pesto is the perfect addition to your mealtime routine. So why not try making your own batch at home and experience the full range of pesto benefits? Get those blenders or mortar and pestles ready and let the pesto party begin!

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